Mom Moves

Prenatal exercise for every trimester

Pregnancy-safe
At home and gym-friendly
Get started for free

What is Mom Moves?

The Best Pregnancy Workouts

Mom Moves is a prenatal fitness program that follows your pregnancy journey. Developed by Pelvic Floor PTs and Women’s Health experts, it’s broken down into three trimester-specific phases. You won’t feel the same each day, and neither will working out while pregnant. Each Mom Moves session is designed to build strength, stamina, and confidence.

Who’s it for?

Exercises for Pregnant Women

Mom Moves is a safe and effective way to build muscle while pregnant. With first-trimester, second-trimester, and third-trimester workouts tailored to your needs and abilities, you can remain active while staying safe.

Benefits

Why Mom Moves?

You have enough to worry about without planning a pregnancy-safe workout routine for each trimester, too. These expert-approved workouts evolve with each trimester so you can enjoy a feel-good sweat session throughout your entire pregnancy.

  1. Pregnancy-Safe Workouts
    Mom Moves is designed to be safe and gentle for both you and baby, while still providing the exercise your body craves.
  2. Move Anywhere
    Take Mom Moves to the gym or squeeze in a session from your living room. With minimal equipment needed and built-in modification options, you can work out wherever feels right for you.
  3. Workouts Phased by Trimester
    Expertly crafted in progressive phases, your workouts will match your needs with tailored trimester workouts so you can feel confident in every move you make.

Program Details

Difficulty

Mom Moves is for any and every pregnant person, whether you’re working out for the first time or hoping to maintain your existing fitness routine through all stages of pregnancy. 

Time Commitment

  • 4-5x/week
  • 170 workouts total
  • 30-60 min per workout

Mom Moves spans nearly your entire pregnancy. It offers five prenatal workouts per week, many with optional add-ons to extend your exercise routine on days when you have plenty of energy.

Schedule

  • Lower body
  • Upper body
  • Conditioning cardio
  • Core & mobility
  • Full body

Mom Moves is a well-rounded way to get or remain active while pregnant. With programming that targets all muscle groups plus conditioning and mobility, you can safely lift, sweat, and build abs during pregnancy.

Equipment

  • Dumbbell
  • Bands
  • Elevated step

If you don’t have an elevated step at home, a flight of stairs or a low, sturdy box makes a great substitute. Books, cans, water bottles, or milk jugs can easily be used as weights. And you can always select the in-app modifications for equipment-free alternatives.

Program Overview

Difficulty
All levels
Program
34 weeks
Workouts
Cadence
170
Avg. length
30-60 min
Schedule
  • Lower body
  • Upper body
  • Conditioning cardio
  • Core & mobility
  • Full body
Equipment
  • Dumbbell
  • Bands
  • Elevated step
Get started for free

What is Mom Moves?

The Best Pregnancy Workouts

Mom Moves is a prenatal fitness program that follows your pregnancy journey. Developed by Pelvic Floor PTs and Women’s Health experts, it’s broken down into three trimester-specific phases. You won’t feel the same each day, and neither will working out while pregnant. Each Mom Moves session is designed to build strength, stamina, and confidence.

Who’s it for?

Exercises for Pregnant Women

Mom Moves is a safe and effective way to build muscle while pregnant. With first-trimester, second-trimester, and third-trimester workouts tailored to your needs and abilities, you can remain active while staying safe.

Benefits

Why Mom Moves?

You have enough to worry about without planning a pregnancy-safe workout routine for each trimester, too. These expert-approved workouts evolve with each trimester so you can enjoy a feel-good sweat session throughout your entire pregnancy.

  1. Pregnancy-Safe Workouts
    Mom Moves is designed to be safe and gentle for both you and baby, while still providing the exercise your body craves.
  2. Move Anywhere
    Take Mom Moves to the gym or squeeze in a session from your living room. With minimal equipment needed and built-in modification options, you can work out wherever feels right for you.
  3. Workouts Phased by Trimester
    Expertly crafted in progressive phases, your workouts will match your needs with tailored trimester workouts so you can feel confident in every move you make.

Program Details

Difficulty
All levels

Mom Moves is for any and every pregnant person, whether you’re working out for the first time or hoping to maintain your existing fitness routine through all stages of pregnancy. 

Time Commitment
34 weeks
  • 4-5x/week
  • 170 workouts total
  • 30-60 min per workout

Mom Moves spans nearly your entire pregnancy. It offers five prenatal workouts per week, many with optional add-ons to extend your exercise routine on days when you have plenty of energy.

Schedule
Workout Routine
  • Lower body
  • Upper body
  • Conditioning cardio
  • Core & mobility
  • Full body

Mom Moves is a well-rounded way to get or remain active while pregnant. With programming that targets all muscle groups plus conditioning and mobility, you can safely lift, sweat, and build abs during pregnancy.

Equipment
What you’ll need
  • Dumbbell
  • Bands
  • Elevated step

If you don’t have an elevated step at home, a flight of stairs or a low, sturdy box makes a great substitute. Books, cans, water bottles, or milk jugs can easily be used as weights. And you can always select the in-app modifications for equipment-free alternatives.

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A 16-week marathon training plan with four weekly runs, targeted strength and mobility, and progressive race prep—ideal for intermediate runners chasing their best 26.2.
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